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08.22.2014

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DSC_0717Warm-up Drills
I. 8:00 AMRAP of
Row 150m
8 x Air Squats (Wall Therapy)
8 x Hollow Rocks
5 x Push Press (45lbs)
5 x Push/Split Jerk (45lbs)
II. Mobility

Impact/Focus: Deficit Deadlift
Warm up as needed before completing the following workload.

Deadlift 5-5-5-5-5

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“Windmill”
For Time:
10 x Push/Split Jerk (155/95)
10 x GHD Sit-ups
8 x Push/Split Jerk (155/95)
20 x GHD Sit-ups
6 x Push/Split Jerk (155/95)
30 x GHD Sit-ups
4 x Push/Split Jerk (155/95)
40 x GHD Sit-ups
2 x Push/Split Jerk (155/95)
50 x GHD Sit-ups

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Samy Daghir

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